AIMS:
20 perfect pull-ups
10 muscle-ups
50 dips
3 oac/oap each hand
10.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-8-6-4-2 dips
4x10 decline push-ups
4x10 10kg front raise
4x12 incline push-ups
TOTAL: 271 push reps
rest 0:20/2:00
12.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups (+16Kg)
1-2-3-4-5-4-3-2-1 wide pull-ups (+16Kg)
1-2-3-4-5-4-3-2-1 chin ups (+16Kg)
1-2-3-4-5-4-3-2-1 army pull ups (+16Kg)
TOTAL: 100 pull reps
rest 0:20/5:00
14.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-8-5-5-3-3-3-3 dips
4x10 decline push-ups
4x10 10kg front raise
4x12 incline push-ups
TOTAL: 321 push reps
rest 0:20/3:00
15.06.2016
CENTURY TEST 4:07
16.06.2016
PULL-DAY (MU/OAC/OAP)
4x10 reg pull-ups
5,5,4,2 muscle-ups
3,2-oap 2,1-oac left arm + support
4,2-oap 2,1-oac right arm + support
10,10,7,6 army pull-ups
TOTAL: 106 pull reps
rest 2:00/5:00
19.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
10-4-4-3-3-3-3 dips
4x10 decline push-ups
4x10 10kg front raise
35-30-20-15 incline push-ups
TOTAL: 289 push reps
rest 0:20/3:00
21.06.2016
REST-DAY
23.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups (+10Kg)
1-2-3-4-5-4-3-2-1 wide pull-ups (+10Kg)
1-2-3-4-5-4-3-2-1 chin ups (+10Kg)
1-2-3-4-5-4-3-2-1 army pull ups (+10Kg)
5-4-3-2-1 regular pull-ups
5-4-3-2-1 army pull-ups
TOTAL: 130 pull reps
rest 0:20/5:00
28.06.2016
PULL-DAY
1-2-3-4-5-4-3-2-1 regular pull-ups
1(+50)|1(+40)|1(+36)|1(+34)|3(+24)|3(+16)|3(+10)
15 army pull ups
15 regular pull-ups
TOTAL: 68 pull reps
rest 0:20/5:00
29.06.2016
CENTURY TEST: 3:38 (pb)
30.06.2016
PUSH-DAY
4x10 push-ups
2-4-6-8-10-8-6-4-2 dips
6-5-4-3-2-1 x 3 dips (+10kg)
5-5-3-3-3-3 dips
4x10 decline push-ups
4х10 regular pull-ups
4x1 oaс(r)
TOTAL: 205 push reps
rest 0:20/3:00
